the DOOM WORKOUT

[new05002]

Like a vertical row?

[AngryGoldfish]

Basically, yeah.

[new05002]

i mean if your going to do rows, Pendlay Rows are where its at. See Stronglifts barbell row, same thing.

[AngryGoldfish]

This isn't for the back, it's for outer arms. It helps build the muscles that are often used as deflectors in boxing, which are usually the upper arms. My boxing buddy, Dallan, he doesn't have huge arms or anything, but they're hard where the opponent would strike. He says this is attributed to this exercise.

[Bassist_Diver]

Thanks for the kudos everyone!

sup with the shoulders? i'm like this guy when it comes to shit like that


(sometimes i'm super right and you'll think that goat i killed actually helped you)

I separated my right AC and dislocated both shoulders plenty of times playing rugby. It also did a number on my knees so I can't run farther than 5 or 6 miles on trail (drops to only 3-ish miles on concrete).

What's the exercise where you hold a barbell in front of you at waist height and lift it up to your chest by flaying your elbows out and up? My boxing buddy does them and was trying to get me into them. They feel really uncomfortable and unnatural on my wrists. I can lift the weight, but I can't keep a solid grip on the bar. It doesn't feel... natural. Any advice?

Sounds like front rows to me.



Fuck front rows, my elbows and wrists hate them.

[AngryGoldfish]

Yeah, that's them! I don't like them, but they seem to work.

[Bassist_Diver]

Yeah, that's them! I don't like them, but they seem to work.

Hey, if they work they work. I do tricep pushdowns and/or skullcrushers instead; much easier on my wrists and elbows and does a better job isolating.

[new05002]

Dan, why not just wear body armor?

[AngryGoldfish]

The Front Rows seem to work more of the outer arms and shoulders than the triceps. Strong triceps aren't especially necessary for boxing, as far as I can tell.

Body armour? I didn't know that existed in boxing. I'm sometimes bruised a little after a heavy session, but nothing to write home about. It's for strength and hardness that I'm hoping to find a replacement or better way of doing the Front Rows. Speaking of which, now that I know what the exercise is called, I researched it a little and found a guy on YouTube I'm already subscribed to called AthleanX who recommended a slight variation of the Front Row by replacing the barbell with a dumbbell and using an external rotation rather than an internal rotation. That might be better for me at the moment.

[new05002]

I was just busting your balls really.

Is this a range of motion issue with your wrists or do you have pain only?

[AngryGoldfish]

Hard balls ARE necessary for boxing, and I got rocks, son, so you can't bust shit.


A lot of the issue is in the wrist because the bar restricts natural wrist rotation. As my wrists begin to arch at the upper part of the movement, my grip loosens dramatically. This is normal. Turn your wrist at a 45 degree angle and try and clench your fist properly. Whatever happens—maybe your tendons and muscles are clamped—you lose power and strength. That hurts and feels very uncomfortable when trying to hold a bar with a bunch of weight on it.

[new05002]

First how much weight are you trying to do?

Secondly, this almost sounds like how shitty sumo highpulls are, one of the dumbest crossfit moves, its basically weight shoulder impingement.



Third, why not try widening your grip out to like a jerk grip

Farris has a super wide jerk grip, he is wider than I grip and I grip wider than most people at OLY class



I basically clean with my pinkies touching the first marker on the knurl on the bars we use at cross fit, outside of my shoulder width. I have been experimenting with grip width for cleans to test out how it affects my elbow and wrist rotation during the clean and also subsequently on my jerks as well.

[AngryGoldfish]

The grip is actually quite wide, about a foot and a half. I'll see what I can do to correct form.

[new05002]

The grip is actually quite wide, about a foot and a half. I'll see what I can do to correct form.

Yea totally I may be mistaken here, Vid can help out. But see why you are experiencing the pain and try to find a way to work around it or find another exercise that will work

[new05002]

Interesting, Vid so you think MobilityWOD is on par with StartingStrength in terms of accurate info?